Legumes and Asparagus

Legumes are the fruit or seed of any plant in the Fabaceae family, including beans, peas, and lentils. Although the amount of folate in beans varies, they are a good source of folate. One cup (177 grams) of cooked kidney beans, for example, contains 131 mcg of folate, or about 33% of the Daily Value (DV). Meanwhile, one cup (198 grams) of cooked lentils has 358 mcg of folate, which is 90% of the daily value. Legumes are also high in protein, fiber, antioxidants, and minerals such as potassium, magnesium, and iron.

Asparagus is high in a variety of vitamins and minerals, including folate. A half-cup (90-gram) serving of cooked asparagus contains approximately 134 mcg of folate or 34% of the daily value. Asparagus also contains antioxidants and has anti-inflammatory and antibacterial properties. Furthermore, it contains up to 6% of your daily fiber needs in just one serving, making it a fantastic source of heart-healthy fiber.